From the lunge position jump upwards, drive your arms upwards too to increase momentum and explosiveness, then, mid-air, switch your legs so that you land with your other leg forward but with similar alignment and drop down into another lunge

On landing, soak up the impact by bending the knees and returning to your lunge position. again this must be performed explosively and your aim must be to get as much air-time as possible. Try 20 reps !

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Disclaimer: We’re all unique! Results vary from person to person depending on their genetics, diet, lifestyle and environment and therefore how quickly you achieve the results you desire can depend upon a variety of factors, thus why we favour the ‘holistic’ approach.